The sport allows you to feel in excellent physical shape, to cause delighted looks of acquaintances and to draw attention of the opposite sex. You often go to the gym or are engaged at home. But not to injure the muscle and to hold the training without harm for the organism, warm-up is necessary. It is necessary to warm muscles before intensive training.
1. Usually warm-up includes 5-15 minutes of aerobic exercises. Time of warm-up depends on your physical training. Warm those muscles on which you plan to perform exercises. For example, muscles of legs can be prepared swings or running on the spot. The more for a long time you are going to be engaged, the longer there has to be the warm-up. Besides preparation of muscles, warm-up also increases efficiency trainings, thanks to strengthening of the blood-groove in muscles.
2. Begin warm-up with run on the track or jumps on the jump rope. The couple of minutes suffices. Then make 10-15 squats. After – aerobic exercise. Put legs apart and jump with cottons in palms over the head. Do this exercise of 15-20 times.
3. The extension – also integral part of warm-up before the training. Bend with the direct back down, concerning finger-tips of socks of legs in turn. Sit down on the floor, move apart legs as it is possible more widely and attract yourself in turn to knees of each leg.
4. Make several push-ups to strengthen the blood-groove in muscles of hands. Do bendings in each party till 10-15 times. Turn the head up-down-to the right-to the left to relax muscles of the neck and the backbone.
5. Good completion of warm-up – occupation on cardiovascular machines. The stepper or the elliptic exercise machine will prepare all remained muscles before the training. Now almost in each hall there are these exercise machines. If isn't present, the exercise bike perfectly will approach. After all done actions you can safely start in the training on power simulators, without being afraid to injure any groups of muscles.